Low Calorie Spinach Lasagna

One of my favorite meals is Lasagna but finding a recipe that is low calorie and delicious is nearly impossible.  With that being said I decided that today was the day to change this.  I was going to revamp one of my favorite vegetarian recipes into an even healthier one!  By substituting most of the ricotta cheese with low fat cottage cheese, and using skim ricotta instead of whole milk I was able to cut a lot of the calories out.  Here is my finished product. Please let me know how you like it if you try this recipe out!

Low Calorie Spinach Lasagna

(This is not a picture of the lasagna I made, however mine looked just like this! I forgot to take a picture of mine when I took it out of the oven.)

Ingredients:
   Tomato Sauce:

    2 (28oz) cans diced tomatos
    2 tbs tomato paste
    1 small onion diced
    3 cloves garlic chopped
    1 tsp sugar
    1 tsp salt
    1/2 tsp red pepper flakes
    1/2 tsp black pepper
    1 tbs dried oregano
    1 tbs dried basil

    Filling:

    1 1/2 cups low fat cottage cheese
    1 cup skim milk ricotta cheese
    2 (12oz) bags frozen spinach
    1 egg
    1 (10.5 oz) bag shredded carrots
     1 box Barilla no boil lasagna noodles
     2 cups skim mozzarella cheese
     1/2 cup shredded parmesan cheese

Directions:
-Preheat oven to 375°C
-In a pan saute onion and garlic with a spritz of nonstick cooking spray.
-When onions are translucent add tomatoes, tomato paste, sugar, salt, red pepper flakes, black pepper, oregano and basil.  Let sauce simmer for 30 minutes.
-Spray lasagna pan with non stick cooking spray.  Add 1/3 sauce into the bottom of the pan.  Layer 1: 5 noodles, 1/2 filling mixture, 1 cup mozzerella cheese and 1/2 remaining sauce.  Layer 2: 5 noodles, remaining filling mixture, remaining mozzerella cheese. Layer 3: 5 noodles, remaining sauce and 1/2 cup parmesan cheese.
-Cook for 40 minutes or until the top is golden brown. Let sit for 10 minutes before serving.

*Makes 12 servings. Calories per serving: 293 Protein: 21g

Simple Vegetarian 'Tuna' Salad

When I first became a vegetarian I had to make the decision of whether or not I would still eat fish.  The only fish I ever enjoyed was Tuna, so I figured I would just cut out ALL meat all together.  Some days I still miss being able to make a quick tuna salad, so I came up with this quick and simple recipe substituting garbanzo beans for the protein source! I am not a low-carb person, but I do tend to cut out most bread and like to eat this salad on top of a bed of lettuce instead! Happy eating!

Simple Vegetarian 'Tuna' Salad

Ingredients:
    1 16oz can garbanzo beans, drained
    1/4 cup diced red onion
    1/4 cup diced celery
    2 tbs light mayonnaise
    1 tbs yellow mustard
    1 tsp lemon pepper
    1/4 tsp minced garlic

Directions:
-Drain garbanzo beans and place in a bowl.  Mash the garbanzo beans with a potato masher until mostly smooth.
-Dice onion and celery and add to bowl.  Mix.
-Add mayonnaise, mustard, lemon pepper and garlic to bowl.  Mix and taste.  Add other spices to your liking.

*Makes 2 servings. Calories per serving: 232 Protein: 12g

Corn on the cob made in an oven!

It is corn season and I couldn't be more excited about it.  Whenever I go to the store there is always a sale on corn. Last week was 5 ears of corn for $1. We got 5 because it's just me and my fiance in the house.  Once we got home I contemplated the best way to cook them.  Should I grill them, boil them, microwave them or was there another way.

Well all I can say is THANK YOU GOOGLE! I searched how too cook corn in the oven. My oh my it couldn't have been easier.  I was told you could cook it without soaking it, husks still on for 30 minutes at 350°. No Soaking required, well at first I was skeptical and thought I would end up catching the oven on fire but figured I would try it out anyway.  

So, I put the corn in the oven left it for 30 minutes and viola! The corn was done, and it was amazingly delicious.  No butter needed.  I did put a little cajun seasoning on top for 0 extra calories.  The corn was really sweet on it's own, and completely tender from being steamed in its own husk!

**One ear of corn has around 100 calories.

Vegetarian "Meatballs"

This is one of my favorite meals.  Nothing says comfort food like spaghetti and meatballs! I found this recipe a few years ago and it is still one of my favorites for vegetarian meatballs.  I tend to make the "meatballs" a little smaller so they can crisp up a little more. I've tried making them bigger and they end up being a little too soggy for my liking. These "meatballs" are delicious served over any kind of pasta and sprinkled with Parmesan cheese! (I originally found this recipe from cookin canucks blog.)

Vegetarian "Meatballs"

(photo from cookin canuks blog, I forgot to take my own when I made it.)

Ingredients

• 1 ½ cans (15 oz. each) Bush’s Cannellini Beans, drained and rinsed
• 1 roasted red bell pepper (2 halves), roughly chopped
• ½ medium yellow onion, grated
• 4 cloves garlic, minced
• ¼ cup chopped Italian parsley
• 1 ½ tsp dried oregano
• 1 egg
• ½ cup dried breadcrumbs
• ½ tsp salt
• ½ tsp pepper
• 3 cups marinara sauce (canned or you can make your own!)

Instructions

1. Preheat oven to 350 degrees F. Thoroughly coat a large baking sheet with cooking spray.
2. In the bowl of a food processor, combine beans and roasted red peppers. Pulse until chopped, but not smoothly pureed.
3. Transfer the mixture to a medium-sized bowl and stir in grated onion, garlic, parsley, oregano, egg, breadcrumbs, salt and pepper until well combined.
4. Using a rounded 1 1/2 tablespoon portion of the bean mixture, form “meatballs” by rolling between the palms of your hands. Place the “meatballs” on the prepared baking sheet, spacing evenly.
5. Bake until the meatballs are firm to the touch and have developed a light golden brown coating, 15 to 20 minutes.
6. In a large saucepan, heat you favorite marinara sauce over medium heat until simmering. Add “meatballs” and stir to coat. Simmer until the sauce thickens slightly, stirring occasionally, 10 to 15 minutes.

Low-Calorie egg salad

This recipe is easy and delicious! With minimal ingredients you can be on your way to an amazing egg salad sandwich in no time at all!

Not Your Average Egg Salad

Ingredients:

• 2 hard boiled eggs, peeled
• 1/4 tsp Dijon mustard
• 1 tbsp chives, chopped
• 1/8 tsp garlic powder
• 2 tsp reduced fat Hellmann's mayonnaise with olive oil
• salt and pepper to taste

Directions:

1. Separate the yolks from the whites and throw away one egg yolk.  
2. Chop the 2 egg whites and one yolk up and place in a bowl.
3. Add mayonnaise, Dijon mustard, chives, garlic powder, salt and pepper.
4. Stir to combine.

*Yields 1 serving. ~9g protein and 115 calories.  

I usually serve it on one slice of multi-grain bread (80 calories) with lettuce, sprouts and tomato on top!  To amp up the protein I typically also eat this with a side of yogurt or cottage cheese.  Feel free to experiment with adding different spices and let me know how yours turns out!

Happy eating!

Low Calorie Zucchini and Eggplant Lasagna

I love lasagna but HATE the calories that come along with it.  My fix for this: a noodle-less lasagna recipe that I found in the magazine Clean Eating (one of my favorite magazines!).  It turned out absolutely delicious.  Next time I may add some fresh or canned diced tomatoes to make it even more Lasagna like!   Nothing beats cooking a fresh and healthy meal.

Zucchini and Eggplant Lasagna

Ingredients:

• 1 1lb eggplant, cut into 1/2 inch thick rounds
• 2 medium zucchini, cut into 1/2 inch thick rounds
• 2 medium yellow squash, cut into 1/2 inch thick rounds
• 1 tsp extra virgin olive oil
• 1/2 large yellow onion, chopped
• 4 cloves garlic, chopped
• 1.5 cups cottage cheese
• 2 tsp dried oregano
• 3/4 cup shredded mozzarella cheese

Directions:

1. Preheat oven to 375°F.
2. Lightly spray a baking sheet with cooking spray. Place eggplant, zucchini and squash out in a singe layer on the baking sheet.  Bake for 30 minutes; remove from oven and set aside.
3. In a large non-stick pan heat oil for a minute.  Add onions to the pan and cook for 5 minutes or until translucent.  Add garlic and cook for an additional 2 minutes.  Remove from heat and stir in the cottage cheese and oregano.
4. Lightly spray a 11 x 7 inch baking dish with cooking spray.  Line the bottom of the dish with zucchini and squash.  Use all of the rounds, overlapping them to cover the whole bottom of the dish. Top with the cottage cheese mixture.  Place eggplant on top of the cottage cheese layer in overlapping rows, then top with mozzarella.
5. Bake for 30 minutes or until cheese is golden brown and bubbling.

*Makes 4 servings, 23g protein, 250 calories per serving.  Add 80 calories if having a Quorn Chik'n Cutlet with the lasagna.

Happy eating!

Vegetarian Spanish Chik'n and Rice

I found this recipe in an issue of Clean Eating magazine.  I was first intrigued by how good the food in the picture looked and next by the protein and calorie stats the recipe had.  I knew I had to try it asap as I was already drooling thinking about it! Luckily, it turned out to be even MORE delicious than I thought it was going to be and oh so filling.

Vegetarian Spanish Chik'n and Rice

Ingredients:

• 1 tbsp extra virgin olive oil
• 4 Quron Chik'n Cutlets
• 1/4 tsp sea salt and black pepper (per serving)
• 1 tbsp minced garlic
• 1 small yellow onion, diced
• 1 green bell pepper, diced
• 1 1/3 cups uncooked instant brown rice
• 32 oz canned diced tomatoes with liquid
• 2 tsp chile powder
• 2 tsp ground cumin
• 1/4 cup pitted and sliced green olives
• 1/4 cup fresh cilantro
• 1/4 cup crumbled queso fresco

Directions:

1. In a large pan heat oil on medium-high.  Season Chik'n on both sides with salt and pepper.  Transfer to pan and saute until lightly brown.  Set Chik'n aside.
2. Add garlic and onion to the pan and saute for 1 minute.  Add bell pepper and saute for 2 more minutes. Add rice and stir until it is lightly toasted and combined with the vegetables.
3. Add tomatoes with liquid, chile powder and cumin to pan.  Stir to combine and break apart and large tomato chunks. (If the rice is not fully covered by the tomato liquid add water until it is.) Bring to a boil then, reduce to a simmer.
4. Place Chik'n on top of the rice mixture.  Cover and cook for 5 minutes or until rice is tender.
5. Add olives and cilantro to the rice mixture and stir.
6. Portion out serving sizes before adding cheese evenly among all servings.

*Serves 4, serving size 1 cup rice mixture and 1 Chik'n cutlet.  340 calories and 32g protein per serving!

Enjoy.

Vegetarian Quinoa-Stuffed Peppers

I love this recipe for Quinoa-Stuffed Peppers that I found in my Vegetarian times magazine! It is absolutely delicious and as a lover of stuffed peppers this may be the best one I have made yet! I typically serve it with an extra side of veggies and sometimes a bit of salsa.  Perfect for a light lunch or dinner!

Quinoa-Stuffed Peppers

Ingredients:

• 1 medium onion, finely chopped (1 cup)
• 2 Tbs. olive oil
• 2 ribs celery, finely chopped (½ cup)
• 1 Tbs. ground cumin
• 2 cloves garlic, minced (2 tsp.)
• 1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
• 2 15-oz. cans diced tomatoes, drained, liquid reserved
• 1 15-oz. can black beans, rinsed and drained
• ¾ cup quinoa
• 3 large carrots, grated (1 ½ cups)
• 1 ½ cups grated reduced-fat pepper Jack cheese, divided
• 4 large red bell peppers, halved lengthwise, ribs removed

Directions:

1. Heat oil in saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add cumin and garlic, and sauté 1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated.

2. Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper, if desired.

3. Preheat oven to 350°F. Pour liquid from tomatoes in bottom of baking dish.

4. Fill each bell pepper half with heaping 3/4-cup quinoa mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover, and sprinkle each pepper with 1 Tbs. remaining cheese. Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and drizzle each with pan juices before serving. 

*Serves 8, around 279 calories per 1/2 pepper and 14g protein!

Enjoy!

Vegetarian Jambalaya

Jambalaya is delicious, but is typically pretty high in calories. I found this recipe a while ago for a lower calorie version. Every time I make it I fall more and more in love with it. Sometimes the cook time varies, just check your rice to make sure it is tender. :] I typically serve this with a Quorn Naked Chik'n Cutlet to amp up the protein and calories.  

Vegetarian Jambalaya:

Ingredients:

• 1 medium onion, finely chopped
• 1 cup chopped celery
• 1 cup chopped green pepper
• 1 cup sliced fresh mushrooms
• 2 garlic cloves, minced
• 1 teaspoon olive oil
• 3 cups chopped fresh tomatoes
• 2 cups water
• 1 cup uncooked long grain rice
• 2 tablespoons reduced-sodium soy sauce
• 1 tablespoon minced fresh parsley
• 1/4 teaspoon salt
• 1/4 teaspoon paprika
• 1/8 teaspoon cayenne pepper
• 1/8 teaspoon chili powder
• 1/8 teaspoon pepper
• 6 tablespoons reduced fat sour cream

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Directions

1. In a large nonstick skillet, saute the onion, celery, green pepper, mushrooms and garlic in oil until tender. Stir in the tomatoes, water, rice, soy sauce, parsley, salt, paprika, cayenne, chili powder and pepper.
2. Transfer to a 2-1/2-qt. baking dish coated with nonstick cooking spray. Cover and bake at 350 degrees F for 65-70 minutes or until rice is tender and liquid is absorbed. Top each serving with 1 tablespoon sour cream.

*Makes about 6 servings, 1 cup per serving. ~190 calories per serving and 5g protein

Happy eating!

Insanity Proatmeal

Okay ladies and gentlemen, this is by far my favorite breakfast of all time.  This oatmeal is extremely high in protein and fiber.  Plus it is insanely delicious and will keep you full all morning!  Even after finishing Insanity I am still enjoying it 4 times a week.  I usually prepare mine the night before because I enjoy it best cold.

Insanity Proatmeal:

Ingredients

• 2/3 cup cooked oatmeal, prepared with water
• 1 scoop of protein powder*
• 1/2 cup of fresh or frozen berries**
• 1-1/2 tbsp. chopped walnuts
• Splash (1/4 cup) of skim, almond, rice, or soy milk

*I like to use a protein powder blend,  at the moment we have vanilla Forza Pro.
**I use a frozen mix of strawberries, blueberries, raspberries and blackberries

Directions

1. Cook oatmeal as directed on box.
2. Add berries, protein powder, walnuts and your milk of choice.
3. Mix together thoroughly.
4. Refrigerate overnight if you prefer it chilled.

*Makes 1 serving.  Around 310 calories per serving.

Happy eating!

The 'skinny' on enchilada's!

Oh my goodness, a must share recipe that I made last night (adapted from a recipe I found on she-fit.com) If you are like me and love Enchiladas but hate the calories they come with, then this one is for you!

The Vegetarian Skinny Enchilada:

Ingredients

Enchilada Filling:

• 9 whole wheat tortillas 
• 1 1/2 cups shredded Quorn Chik'n Tenders
• 1 cup chopped onion
• 1/2 cup chopped green bell pepper
• 1/2 cup chopped red bell pepper
• 1/2 cup diced canned tomatoes
• 1/2 cup non-fat Greek yogurt
• 1/2 cups shredded Mexican cheese
• Salt, pepper, cumin and garlic powder to taste

Enchilada Sauce:

• 3/4 cup salsa
• 1/4 cup non-fat Greek yogurt
• 1/4 cup shredded Mexican cheese

Directions:

1. Preheat oven to 350 degrees.
2. Lightly spray a 9×13 inch-baking dish with non-stick spray. 
3. Saute onions and bell peppers in a small skillet using cooking spray until onions are lightly brown.
4. Once sauteed vegetables are cool mix with non-fat greek yogurt, tomatoes, salt, pepper, garlic, cumin, Quorn Chik'n Tenders, and cheese.
5. Spread about 1/4 cup of the mixture in the middle of each tortilla and roll them up. Place enchilada seam side down into baking dish.
6. Mix Salsa and greek yogurt in a small bowl and spread evenly on top of the enchiladas.
7. Sprinkle cheese on top.
8. Place foil over dish and bake Skinny Enchiladas for 15-20 minutes.

*Makes 9 servings. Around 180 calories per enchilada.

I served them with 1/2 cup refried beans to amp up the protein even more and 1/2 cup brown rice.  A delicious, and more healthy version of your typical Mexican meal. Enjoy!